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Star Jacks

IntermediateStrengthTier T2

Stand with your feet hip-width apart and your arms by your sides. Slowly slide one foot out to the side while lifting the same-side arm to shoulder height. Bring them back to the middle and repeat on the other side.

Targets: Shoulder

Stop if

Stop exercising if you feel nausea or feeling sick, dizziness or light-headedness, severe shortness of breath, clamminess or sweating, chest tightness, or increased pain.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

none

Home Options

  • bodyweight
  • wall

Dosage

3

Sets

10

Reps / Time

45 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Stand with your feet hip width apart. Hold onto a wall for support if you need to.
  • Slowly slide your right foot out to the side while lifting your right arm up to shoulder height, then bring your arm and leg back into the middle; repeat on the other side. Timed: build up to 5 minutes.
  1. A woman standing upright with her feet hip-width apart and both arms hanging at her sides, facing the camera.

    Step 1 of 3

    Stand with your feet hip width apart, arms by your sides.

  2. The same woman with her right foot slid out to the side and her right arm raised to shoulder height at the same time, her left arm and left foot staying in place.

    Step 2 of 3

    Slowly slide your right foot out to the side while lifting your right arm up to shoulder height.

  3. A woman standing upright with her feet hip-width apart and both arms hanging at her sides, facing the camera.

    Step 3 of 3

    Stand with your feet hip width apart, arms by your sides.

Safety Information

Always warm up and cool down before and after exercising, and wear loose, comfortable clothing and supportive shoes. Stop exercising if you feel nausea or feeling sick, dizziness or light-headedness, severe shortness of breath, clamminess or sweating, chest tightness, or increased pain. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.